CrossFit VU – CrossFit
Warm Up
2 Rounds
100m Run
15 Air Squats
12 Strict Press (empty bar)
9 Big Kip Swings w/ Knee Tuck
Metcon (AMRAP – Reps)
AMRAP 2 / AMRAP 4 / AMRAP 6
200m Run
30 Wall Balls 20/14
20 Toes to Bar
30 Shoulder to OH 115/75
2:00 Rest between AMRAPs
**Start back over at the run each amrap
100m = 1 Rep
Scale/Masters:
200m Run
20 Wall Balls (any weight)
20 Ab Mat Sit Ups
20 BB/DB Push Press (any weight)